applying the conjugate method to your bench
Published: Thu, 05/10/12
You may have heard the term "conjugate method" thrown around this
week. In simple terms it's really just doing variations of your main
exercises or lifts on a week to week basis so you can keep going heavy
without burning out.
After 3 weeks of heavy lifting though you definitely want to take a deload
or lighter week of training to rest your central nervous system.
or lighter week of training to rest your central nervous system.
Using the bench press as an example (because it's awesome) here's
what applying the conjugate method might look like:
Week 1: 5 sets of 3 reps on the flat barbell bench press.
Week 2: 5 sets of 3 reps on the incline bench press with a close grip.
Week 3: 5 sets of 3 reps on the barbell floor press with a medium grip.
Week 4: Deload: 4 sets of 10 reps on the dumbbell press.
If you were to keep doing your flat bench press week after week after
week without varying the kind of pressing you were doing, without taking
a deload week; it's only a matter of time before you stall out.
The bench press was the example we used above, however using
the conjugate method you'd follow the same layout for your other main
mass and strength building exercises like the deadlift, squat and overhead
press as well.
Overall the coolest thing about the conjugate method is that it allows
you the possibility to train for multiple qualities/goals at the same time.
If you're an athlete and you have 3 months to prepare for a sport or
if you're someone that is wants to be well rounded in many areas, this
is the approach to take.
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Since you've been reading my emails for a while you know that I'm
a huge advocate of Powerbuilding...where you want to be strong and
muscular at the same time. (Yes it's possible to have big muscles and
be weak and yes it's possible to be strong without much muscle).
That's not what I'm personally into. I like to be both at the same time.
My philosophy is to start workouts with big main compound power lifts
done with low reps followed by hypertrophy or assistance exercises for
8-12 reps to build muscle. This has worked great for me and others.
You've heard me mention a friend of mine named Chandler this week
that created a workout based on the conjugate method that is very much
in line with my training philosophy.
To give it an extra kick what Chandler did was add in a quick plyometric
exercise to the beginning of each workout to prime and activate the
muscles you are about to train in order to prepare for the movement pattern.
exercise to the beginning of each workout to prime and activate the
muscles you are about to train in order to prepare for the movement pattern.
Next in Chandler's Swole System comes the Core Lift...followed by
assistance exercises. (This is what I call a powerbuilding approach)
But he's not done yet. Instead of doing stand alone cardio sessions or
putting in another 30-45 minutes on a cardio machine...MANdler as
they call him completes every workout with a Fat Loss Finisher
which is a five minute metabolic conditioning circuit using barbells or
DBs that burns fat like crazy in minimal time.
which is a five minute metabolic conditioning circuit using barbells or
DBs that burns fat like crazy in minimal time.
This email is getting a big long winded but I wanted you to know what
you're getting if you invest in Chandler's Swole System.
It's a powerbuilding program that develops strength, muscle mass,
overall athleticism, and yes even helps burn fat and get you ripped with
the finishers.
If this sounds like something motivating to you, it's on sale for twenty
bucks off for another 48 hours. And if you use the link below I've
got two extra bonuses for you. I have published 2 other products
featuring Chandler in the past and you can have them both for free
when you pick up the Swole System.
Sorry to be a sticklar about it...but since this is Chandler's system I
can't extend the sale. It's only good for another 48-hours.
Hopefully this email helped explain the conjugate method a bit more for
you and shows you a way that you can modify westside training for athletes
or people that want to not only be strong but also want to be lean and
athletic too.
Have an awesome day and keep an eye out for an email from me
tomorrow where I share a workout I did with Chandler at the Man Cave
that you can try out as well.
Keep training hard,
Mike Westerdal
CriticalBench.com
P.S. Chandler answers questions about training for multiple goals in
P.P.S. Forward your receipt to sales@criticalbench.com after ordering
the Swole System with this link to claim your bonuses: